1.) 3 Rounds
Row 400m
10 Clean & Jerks 155/105lb
2.) Snatch 5 x 3 @ Low Hang
7 min Hollow Rock & Superman, alternating every 30 sec. Holds if unable to rock.
3.) Back Squat 5 x 3 @ 85%, every 2 minutes
4.) 3 x ME Deficit Handstand Push-up
5.) APFT
2 minutes of ME Push-ups, Touch chest to the ground. Must maintain a plank for the entire 2 minutes and no resting on your knees.
Rest 10 minutes
2 minutes of ME Sit-ups, Use Dumbells or partner to hold feet, hands interlocked behind head. No resting on back.
Rest 10 minutes
Run 2 miles, for time
See how you score:
http://www.wiu.edu/coehs/military_science/physical_training/APFT Standards.htm